CrossFit Empire South – CrossFit
Metcon (AMRAP – Rounds and Reps)
6-12-18-24. . .
Dumbbell/Kettlebell Floor Press (50s/35s) or Barbell Floor Press (95/65)
50 Double Unders (After each set)
Southside Competitive Strength
Snatch Deadlift + High Pull (From the ground) + Snatch (Squat):
E2:00 x 3 Sets:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
Behind the Neck Jerk
5 Sets of 1 Rep
*Build to a heavy for the day
*Note: Percentages are guide lines for lifts. Some days you may be feeling right on the money, some days more and some days less. Don’t beat yourself up if you aren’t close. These days happen. Take the time to focus on form and technique, this is how you will get better!